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Sciatica Yoga – Yoga School in Rishikesh

Sciatica Yoga – Yoga School in Rishikesh


Cure Sciatica with Yoga at Yoga School in Rishikesh

Yoga is a great non-medical option for relieving sciatica. Some yogasanas can also help in relieving back pain and leg pain caused by sciatica.

Research has found that some yogasanas can reduce pain (lower back pain), general pain, and bending forward. Besides, other symptoms associated with sciatica, such as difficulty walking, may also be reduced by yoga.


Here are some such yogasanas for relieving sciatica pain. Regular practise of these asanas will reduce your sciatica discomfort. But keep in mind that you should start this yoga practice under the supervision of a qualified yoga guru. If there is any problem with performing any posture, do not force yourself with your body and do as much as you can.

Bhujangasana is yoga for sciatica

Bhujangasana has been used as a yoga-based treatment for “Gridhrasi”, as sciatica is referred to in Ayurvedic medicine as Gridhrasi. The cobra posture helps to strengthen the back muscles and improve spinal flexibility. This asana can also relieve pain.


How to do postures:

Lie on your stomach, claws together and hands slightly below your shoulders, palm towards the ground.
Allow your forehead to gently touch the floor. Now, you start raising your head above the floor while inhaling. While handling the body with your palms lift your chest. Now remain in this position for a few seconds and then exhale and return to the initial state.


Apanasana is a yoga pose for sciatica


Apana asana is recommended for the treatment of sciatica pain and numbness. It is a form of Pawanmuktasana.

This asana is done to reduce lower back pain, Apana asana can help in heating your lower back.


How to do postures:

Lie on the ground with your back straight. Now while exhaling bend both knees and bring them towards the chest. Just below the knees, hold the fingers of both hands by holding them in each other. Let your shoulders rest on the ground. Stay in this position for a while and exhale, then come back to the initial position. Repeat this two to three times.


Sciatica is the surest way of self-centred self-government


By using this asana, your physical mechanics and posture can be improved.
This asana is an energetic posture that can help stretch the body and calm the mind. It can also relieve your back pain associated with sciatica.

How to do postures:


Lie down on the strength of your hands and knees, align hands with shoulders forward and hips above knees. Keep your hands parallel and palms outstretched.
Slowly raise the knees while exhaling. Stay in the posture shown in the picture above for one to three minutes and then exhale while exhaling.


Supta Padangushthasana is the currency for sciatica


This asana provides great relief from sciatica and helps in the stretching of the affected muscles, can ease pain such as cramps. Sleeping padangusthasana helps in relieving sciatica and back pain by stretching your hip, thighs, hamstrings and groin area. It makes your knees strong.

Supta Padangushthasana

How to do the posture


Spread your legs and lie on your back. Now raise your left leg and bring it near the stomach. Take a flexible strap and put it in the claw and hold it with both hands. Now stretch the leg slowly. Tilt your head slightly without bending your knees. Stay like this for a few minutes. Now release the first strap and let the feet remain like this for three seconds. After this, while exhaling, bring the feet back to the ground.


Shalabhasana is yoga for sciatica


Another effective yoga asana for sciatica is Shalabhasana. It may be initially more comfortable for you to use a folded blanket under the ribs and pelvis. Shalabhasan helps improve circulation of the muscles of the thigh area and strengthens the muscles of the lower back.


Lie on your stomach and keep your hands directly on the ground next to your waist. Your palms should be on the ground. Now exhale, raise the head slightly and also lift your legs in the air. Stay in the position shown in the above picture for three to sixty seconds and breathe and release. After this, come down while exhaling.


Treat sciatica disease with Sethubandhasan


Sethubandhasana helps you to face sciatica. If you find it difficult to do this, use a cylinder for support. Just keep it below the waist. You can use a blanket under your neck for extra support. Sethubandhasana helps reduce back pain and relieve your feet with help in neck, spine and chest stretches. This asana also helps to calm the mind.

Editor Team

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